Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors.

His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track.

So, how could a runner with such an impressive collegiate resume struggle with running after college?

On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners.

He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families.

In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to get from the coaches as well as from each other.

And as you’ll hear, this community-based, member-to-member support is one of the benefits members appreciate the most.

Here are some of the topics we’ll discuss today:

Michael’s collegiate / post-collegiate running experiences

How and why Michael took a self-imposed hiatus from running

How similar recreational and collegiate runners are

Michael’s role with RunnersConnect

How RunnersConnect coaches help different types of runners

How RunnersConnect members support each other to reach their personal goals

Questions Michael is asked:

3:59 What is your background with running?

8:36 Now that you are on a ‘long hiatus’ from running, what have you filled that gap with?

10:30 What is it about collegiate running that is so intense?

15:04 Did your injury make it easier for you to transition out of competitive running?

18:16 Looking back, what advice would you give for someone either in a collegiate program or post-collegiate who is questioning their passion for running?

21:04 What did it feel like to break 4:00 in the mile?

25:05 What differences do you see between how collegiate runners and recreational runners approach running?

28:41 What appreciation have you gained for recreational runners who aren’t necessarily competing, but are just trying to better themselves?

33:09 What does your job as Director of Coaching for RunnersConnect entail?

36:13 What do you think makes RunnersConnect stand out from other training sites?

40:23 How do you plan to keep the community feel while the membership continues to grow?

43:58 How can RunnersConnect help shorter distance runners?

45:54 What impresses you most about the power of the running community to help each other out?

50:46 The Final Kick Round

Quotes by Michael:

“No one gets started in just running.”

“A harsh reality for me about post-collegiate running… is that most people just DON’T care about your running anymore unless you are absolutely at the top.”

“Be real with yourself. Be real with what you want. Be real with your goals.”

“If you can have any control over this, try to get in a race you have a chance of winning to break 4:00.”

“In college, you always have (goals) to chase. If you don’t have stuff to chase, you’re gonna get cut from the team because you have to have stuff to chase. You don’t even have to decide it; your coach decides it for you.”.

“(As a recreational runner) you totally get to set your own narrative in a way. And I actually think there’s something really cool about that. And you can make it as huge of a deal or as small of a deal as you want. I’ve definitely grown to really respect that.”

“Ultimately, how can you put together a team of coaches that truly knows EVERYONE? You can’t; it’s impossible. Anyone who tells you that they are is lying. It’s just not possible.”

For someone in their late 20’s to feel lucky that they were diagnosed with a rare form of cancer, they would have to be a very special individual.

Hannah Smith is just that: very special, indeed.

Her story isn’t just one of survival; it’s an inspirational journey of using what many of us might consider a nightmarish situation to then fully live life and recognize the beauty and wonder that exists all around us.

In this episode, Hannah shares her incredible journey and outlook with us.

From her life before her diagnosis, through the treatment and recovery, having to adjust to a new ‘normal’, and ultimately achieving goal after goal, not just in regards to competing in races and triathlons, but in all areas of her life.

Her experience, attitude and advice are not helpful only to those with significant health challenges, but also to any of us who may get so caught up in our busy lives that we lose sight of what is truly important.

She shows us all that living isn’t just about surviving, but it is really about Sur-Thriving.

Here are some of the topics we’ll discuss today:

What is it like to not know when you’re hungry so that you remember to eat?

How absolutely important attitude is in order to live a full life.

Who was Hannah’s inspiration?

How she managed the emotional cycles of difficult chemo rounds.

Her experience with managing self-expectations.

How she fends off external negativity.

Questions Hannah is asked:

4:52 How did fitness initially fit into your life?

6:57 What happened?

10:36 How did that make you feel to be diagnosed at such a young age?

14:15 At what point after the diagnosis did you refocus on health and fitness?

15:23 What are some examples of cancer fighting foods you now focus on eating?

16:07 How and when did you approach building fitness back into your life?

19:07 Post-surgery, what are some of the funny things that happened and what do you miss?

24:20 How has your sense of humor helped your state of mind?

27:20 Did people try to coddle you as you worked towards your fitness goals, and if so, how did you handle that?

30:17 How would you advise families of patients regarding getting medical clearance to train?

34:35 To what do you credit your improved running times when you started competing again?

39:53 Have you embraced challenges your whole life or only since your diagnosis?

43:05 Do you live a more fulfilling life because you focus more on things you want to do vs. things you feel purely obligated to do?

46:00 Is there a reason for you that running and triathlons mean so much to you?

49:02 What would you like to say to someone who may be going through a similar situation?

54:01 The Final Kick Round

Quotes by Hannah:

“You can either be bitter and twisted and angry at the situation or you can make the best of whatever time you’ve got left, because at the end of the day, you’re gonna die anyway.”

“I did come, eventually, to the understanding with my family that (my training) wasn’t anything that I wasn’t allowed to do and that my surgeon (had cleared it).”

“I carry a donor card, but I do feel like when I am gone and they cut me open, there’s just going to be an IOU.”

“Ultimately the biggest goal for me is to be as fit and healthy and the best person I can be.”

“Dream big. And if you hit somewhere in the middle, that’ll be alright.”

“Strangely enough, my experience with cancer was probably one of the best experiences of my life. My life is infinitely better after my diagnosis than before, simply because I now look at things and think, ‘Do I really want to do this?’ ”

“Your brain is the only intelligent part of your body. If you give up mentally, what chance does any other part of your body have?”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

What makes elite runners so good at running? Are they superhuman, and just have the talent to be able to leave us all in their dust?

Actually, no!

Even though most elite runners struggle with revealing their weaknesses in fear of losing sponsors or upsetting the selection committees, today we are talking to a runner who does not mind sharing her struggles and does not mind speaking the truth, even if it makes some waves in the process.

Lanni Marchant is the Canadian record holder in the half marathon and marathon with her 1:10:47 and 2:28:00 PRs. She competed in both the 10,000m and marathon in the Rio Olympics, which you will hear about the drama involved in that scenario during this interview.

However, despite Lanni's success as a runner, she wants her legacy to be more than just her running. Lanni is doing all she can to help women rights, including speaking in front of Parliament on the topic, and showing the world once and for all, that there is no one best body type and weight for a runner.

Lanni spent most of her college career on crutches because she felt she needed to be skinny to run fast, but now she has a message for runners everywhere to get your head on straight, or you are throwing away your running!

Lanni is refreshingly honest, and I am sure you are going to enjoy this episode for her relatability and what she is doing for our sport.

Questions Lanni is Asked

4:00 You decided to go to University in the US, what was it that pulled you away from Canada?

5:10 What lessons were you taught about going to school in the US when you were still in high school in Canada

7:35 You struggled your way through your freshman year, why do you think so many runners struggle in that first year?

10:00 There were some remarks made to other people about being healthy, was it that about being leaner or heavier?

10:45 How did those remarks affect you?

12:30 What do you think, now that you have a good relationship with food, can be done to change the perspective?

20:00 How do you stop yourself from comparing when you are standing on the start line?

23:45 You mentioned your weight fluctuates throughout the year, what would you like to say to anyone who looks at pictures of you from Rio, and thinks WOW! I am never going to look like that.

27:20 A lot of words (such as muscular), women see as negative, do you have any thoughts on how we can change the thinking?

32:30 What made you decide to go in front of parliament to take a stand for women rights?

35:30 What would be your suggestion to men and women listening of how we can be good role models and stop the sexist comments?

39:00 Do you see women doing it to ourselves by putting each other down instead of working together?

44:00 Tell us about the double double debacle, and how is it different to qualifying for the Olympics in Canada and Great Britain

48:30 Did that affect you mentally, knowing that you did not know what you were doing. How did that affect your Olympic experience?

53:00 Where do you go from here? Running wise and career wise?

55:10 When you said you like to indulge after a big race, what do the first few days after New York look like for you?

1:00:00 Final Kick Round

Quotes from Lanni

I spent my entire college career doing what most NCAA females do, trying not to eat, eat very little, trying to cross training and overtrain, and offset what I did eat. You name the eating disorder trick, I did it.

I eat chocolate everyday…

In my off season, I might have a beer most nights, during season, I might limit it to weekends.

We need to embrace the builds and the bodies that we have, understand that you can train it and tweak it to fit within your sport and within the goals you want.

If we change that conversation for women in sport, then there’s not going to be the same insecurities for girls and there’ll be less pressure for girls to look a certain way and do stupid things to look that way.

I am not restrictive, but I have to recognize that I need to be making sure every calorie, piece of food and beverage I put into my body is servicing my body, so when I get to Rio, I am able to compete and be my best Lanni.

...A part of me regrets not getting my head on straight sooner, because who knows what I could have been doing in my 20’s had I not been just wasting away and wasting my time and wasting my talents trying to fit into other people’s definitions of what a runner should look like or what a runner should be. And those are years I’ll never get back.

If you look at any picture of an elite athlete in any sport, its not sustainable for us to look like that. You try to dial it in for maybe 4-6 weeks, where it is really important.

...both (genders) could benefit from the conversation being about our ‘machines’ and what we’re doing with them.

I wanted my words to carry more weight and to have more meaning than any title or PB or anything beside my name.

Women are harder on each other and ourselves than any man ever will be and I don’t know why that is.

You’re a girl; you can change your mind

Your body is your equipment, and it is your engine.

Once I finally accepted I was never going to get rid of these figure skating quads, and started training them to benefit me...the better runner I became.

We need to embrace the bodies and the builds that we have. Understanding that you can train it, and tweak it to fit within your sport and the goals you want.

What I do is fierce and sexy, not how I look doing it.

Set your goals, but don’t limit yourself by them.

Don’t Be Afraid of changing your mind

Running is supposed to add to your life, not detract from it.

My legacy in sport, and helping to change things in sport, that is something that is more important to me.

When I am out of season, chocolate can be breakfast. When I am in season, chocolate can be part of breakfast

I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running.

Dr. Santos started out as a professional runner, but trying to keep up with competitive running and work on his PhD at the same time became a bit much.

Besides, he was much more interested in the research behind what makes a good runner truly great. He’s spent a majority of his research career studying Kenyan runners and their successes.

He breaks down genetics and human evolution and then combines them with modern training in order to uncover what makes professional runners so successful.

If you’ve ever had any questions about your stride, your strike, or even your genetic disposition for physical fitness, tune in now!

Here are some of the topics we’ll discuss today:

Finding the balance between diet, rest, and training hard Why strength training is so important for runners Dr. Santos’ research on ground contact time, cadence, and striking All of the different factors that influence running economy The touchy subject of genetic doping Questions Jordan is asked:

3:45 What was your international running career like?

5:05 How did your dad inspire you to run?

5:26 Do you have any advice for new runners?

6:20 What was the highlight of your running career?

7:06 How long did it take you to balance training hard with resting right?

7:52 Why did you decide to retire from running?

8:48 Do you still run for fun?

9:55 Did you always know you wanted to study running academically?

12:20 When did running economy come into your research?

13:18 Are you an economical runner?

14:07 Why should runners focus on strength training?

15:15 What kind of strength training should runners do?

16:06 How often should we go to the gym?

18:03 Why did you focus your research on Kenyan runners?

19:40 Can you share some of your findings with us?

21:30 What is the ground contact time you study?

23:16 What are your theories on efficient ground contact times?

25:07 Do you see people moving to Kenya for training?

26:43 How can European runners imitate Kenyan training?

27:31 Do you see people messing with genetics in the future to be better runners?

29:55 How is your research working against genetic doping?

32:11 What is your research on running cadence and stride?

35:40 Did you find any differences in running cadence with different types of runners?

36:50 Should we just stick with the stride that is comfortable for us?

37:53 What is your research on striking?

39:45 Can we change heel striking to forefoot striking?

40:40 The pros and cons of barefoot running

42:30 How does it feel to be a researcher?

43:50 Where do you see your research going in the future?

47:12 The Final Kick Round!

Quotes by Jordan:

“Training hard is important, but actually it’s more important to get enough rest.”

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.

But they do it with running!

Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.

As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.

We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.

There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.

Here are some of the topics we’ll discuss today:

Everything Katy’s accomplished with Back On My Feet

How health and success work together to create social wellness

The ways running builds self-esteem and empowers individuals

How individuals and the corporate world work together for social wellness

What we can all do to be more socially aware

How we can donate our time and money to Back On My Feet

Questions Katy is asked:

3:34 When did Katy move over to the United States?

4:30 Why is running so special?

5:33 Do you run in the mornings?

7:02 What has Katy accomplished with Back On My Feet?

9:00 What is Back On My Feet and how does it work?

11:28 Everyone with Back On My Feet gets a free pair of running shoes

12:08 What’s it like being a Back On My Feet alumni?

13:13 How did you convince your sponsors to get involved?

15:05 How many members join marathons?

16:10 Which cities participate in Back On My Feet?

17:06 How can we get in touch with Back On My Feet?

18:10 How big can Back On My Feet get?

19:24 How do the sponsors help members find jobs and get back on their feet?

21:20 Does Back On My Feet offer interview training for members?

22:32 How do donations work with Back On My Feet?

24:45 What attracted Katy to Back On My Feet?

25:53 What attracts Katy to social wellness?

26:40 What social differences do you see between the UK and the USA?

28:22 Are things moving in the right direction?

29:35 How many different ways can corporations work with Back On My Feet?

31:11 Why is running so empowering?

33:43 What moment brought it home for Katy?

36:29 How Katy’s mom inspires her

38:07 How is the running community like a family?

39:20 How does recruitment work?

41:15 Why do you start running so early in the morning?

43:27 The story that impacted Katy the most

46:28 What happens at the beginning and the end of each run?

49:18 The Final Kick Round!

Quotes by Katy:

“I run a mile a minute in how I act in daily life, and for me when I go running it’s a moment of clarity.”

“Back On My Feet starts with running.”

“Companies and corporations want to work with non-profits in a unique way. They want a variety of ways.”

“The reason we use running is because anyone can do it. We are born to run.”

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Today’s episode is going to completely change the way you look at running form.

I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s why I brought the Gait Guys on the podcast.

It’s time to get a new perspective! Durability is what Dr. Shawn Allen and Dr. Ivo Waerlop are all about.

Your running form isn’t really what matters. It’s how durable and economical that form is and what it’s doing to and for your body.

Injuries, surgery, and simple ignorance are all responsible for our running forms, regardless of whether they’re good or bad, but it’s easier than you think to re-train your body to overcome discomfort and pain. You may not even need to change your running form at all.

Rather, we are going to discuss permanent moving patterns and how to make up for what your patterns might be lacking in order for you to have the [...]

My guest didn’t start out as a runner, in fact, she did not start running until one year ago.

Chiara was a springboard diver who was inspired to run by the most powerful force of all: love!

As new runners, we all know how magical that first run can be, but today’s episode is truly for the romantic runner.

Chiara shares one of the most romantic relationship stories I have ever heard about how her fiancé Francesco inspired her to become a better runner and a better woman.

She’s discovered a whole new world of health and fitness that would not have been possible if she and Francesco had never met, and she shares with us how a new perspective on running can inspire change in your whole life.

Here are some of the topics we’ll discuss today:

How running compares to other niche sports How feelings for a significant other can inspire your perspectives on health and exercise Tr [...]

If you think it’s impossible to run 50+ miles day for weeks on end, our guest today is here to prove you wrong!

After overcoming a 16 year battle with heroin addiction, Perry Newburn is lucky to be alive.

He realizes what running brings to our lives, and wanted to give back to the running community in the same way that he had been given a second chance. Perry became the king of long-distance running and he’s run numerous marathons, ultra races, and challenges like running around the outside of both islands of New Zealand and running for 72 hours straight wit [...]

If you have some burning questions about your running diet, tune in now and listen to this interview with legendary nutritionist Nancy Clark.

She’s a registered dietician with years of experience in the field of Sports Nutrition. She knows how important it is to develop a personalized nutrition plan based on your dietary needs and unique training plan, and we talk about how you can still treat yourself with dessert without blowing your calorie intake for the day.

The trick is knowing how many calories you burn per hour and what foods you like to eat that help [...]

The Warrior Dash is a part of this fantastic trend of obstacle races, a running race that combines all sorts of physical feats to spice up your run. They will show you that no matter what you look like or how fast you are, you CAN succeed and accomplish things you never thought you could.

These obstacles mean a diverse group of people can tackle one goal together at a fun, challenging event that gets you out of your comfort zone.

If you’ve ever given up on running once, or twice, or maybe twenty times, then this is the episode for you. Pete Magill is my guest today and we’re talking about why it’s so easy to quit running, and how it’s just as easy to start back up again.

Pete is the author of the transformative book “The Born Again Runner”, and he breaks down key training techniques that will change the way you put together your runner’s body.

For Pete, running became his anchor, and he’s developed a strong and smart training regimen steeped in personal experience and gr [...]

Running has been in the spotlight a lot in the past few weeks, and not for a positive reason. Because there have been some recent physical attacks on runners, it’s important to understand how to stay safe while running.

Do you know what to do if your life is in danger?

This information is important for men and women alike.

Todd Williams, two-time Olympian and black-belt in Brazilian jiu jitsu, is the founder of RunSaf [...]

We all know about power meters for cycling, but now there are power meters for running too. Today, Jim Vance the author of “Run with Power,” will explain what power meters are and how they can be used in training.

Or, if you are new to running and are interested in how to obtain goals, Jim will speak about how a power meter can help you.

Today we are talking to Ed Whitlock, who is 85 and still breaking running records.

Ed began his running career when he was 14. He continued running when he went to University, but took a break from running after he injured his achilles. Ed started running again when he was 40, breaking all sorts of running records up until today.

Some of the topics that you’ll hear about include:

Today we are talking to a couple who have grown up together in their running careers.

They met in college, dated long-distance, got married, and are now the parents of two young children. This is in addition to having thriving running careers and keeping up with their coaching and their blog.

Stephanie and Ben Bruce are the guests today, and this is a fantastic show for parents and non-parents alike, as they give a lot of great advice. They’re both down-to-earth and able to accept criticism, which they have had their fair share of, so we’ll talk about that. [...]

Matt Long is the author of The Long Run. Some of you may already know his story: In short, he was hit by a bus, spent six weeks in a medically induced coma in the ICU, and was told that he would be lucky to walk with a cane.

Matt was extremely determined and never gave up when it came to getting back on his feet and back into his regular life. [...]

Do you ever feel like you are holding yourself back? If so, you’re not alone! No matter how good a runner you are, it’s likely that you spend a lot of time convincing yourself that you’re not as good as you actually are. This is part of human nature.

Today’s guest gives us some pointers on overcoming mental obstacles and getting ourselves to where we want and need to be in our running and in other areas of our lives.

That guest is Scott Welle, a best-selling author, peak performance strategist, marathon runner, and founder of Outperform the Norm. He has a d [...]

Do you know how to properly fuel your body before, during and after a workout? As an athlete, you are probably aware of the importance of eating well, but do you know what that entails? Maybe you have trouble because you don’t like to cook, but at the same time, you don’t like to rely too heavily on packaged foods. Since your health is tied to what you eat, this is something that you need to know about.

Today’s guest is Matt Kadey. Matt is a dietitian, cyclist, nutrition and travel writer, and professional recipe developer. He is also the author of